How to do an EZ-Bar Curl

Authored by Fitbod

About EZ-Bar Curl

Sets Logged
3,907,152
Popularity Rank
27th
Difficulty
Beginner
Biceps Strength
97 mSCORE 3rd
Equipment Required
  • Photo of EZ Bar
    EZ Bar
Primary Muscles
Secondary Muscles
None

Instructions: How To

Similar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.

  1. Stand in an upright posture grabbing ahold of an EZ-bar shoulder-width apart with your palms facing away from your body just below waist height.
  2. Brace your core by breathing into your stomach and flexing your abdominal muscles as you begin to flex your elbows to raise the bar.
  3. Keep your elbows at your sides as you flex the bar to shoulder height avoiding movement through your spine.
  4. Exhale to Lower the bar back to the starting position.

Common Mistakes

  • Swinging the Dumbbells

    Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.

  • Limit Range of Motion

    There should always be tension on your biceps. It’s very common to lose tension in your biceps at the top or bottom of the exercise. Try to limit your range of motion so that your biceps are always engaged.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Sets & Reps